Spandex & Wine

How To Reset After Cookies, Wine, And Chaos

Holidays have a way of turning the kitchen into a cookie minefield and routines into wishful thinking. We get it—and we’re not here to guilt you into a celery cleanse. We’re sharing a path back to steady energy, clearer choices, and real momentum so January doesn’t feel like a crash diet in disguise. We unpack why resolutions tend to fail by day two and show how simple systems—daily reminders, clear workouts, weekly progressions, and real accountability—beat extreme plans every time. You’ll hear how to set a personal goal that fits your life, dial in cleaner eating without perfection, drink more water, cut back on sugar and alcohol at your pace, and build consistent movement that doesn’t demand all your free time. We also lay out two routes: the 30-day refresh for a gentle reset that meets you where you are, and the total reset for those who want gut support plus a three-day, nutritionally supported fast designed to reduce bloating and inflammation without the crash. If you’re feeling bloated, tired, or off track, this conversation is your permission slip to enjoy the season and still choose a supported plan. We talk pricing, timing, and how to start, but the heart of it is simple: you don’t need a “new you,” just the right structure and a cheerleader who won’t disappear after the sale. Expect practical tips, honest encouragement, and a plan that turns progress over perfection into daily action. Ready to feel supported instead of shamed? Follow the show, share this with a friend who’s living on holiday snacks, and message us to claim your spot. Let’s make January steady, sane, and stronger—together. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

From Car Designer To Fitness Innovator: James Blake’s Journey To A Hypertrophy-Detecting Wearable

CLICK HERE [https://www.aonar.tech/] for James' webstie What if your watch could tell you when your set actually triggered muscle growth? We sit down with designer-turned-founder James Blake to explore how heartbreak, grit, and a lifetime of making useful things led to a new wearable that detects hypertrophy so you can stop guessing and start progressing with confidence. James’ path is anything but linear: car design in the Bay Area, yacht projects in Miami, medical devices, and a turn into UX after building a language app to help his Native American children learn their heritage without written records. That project expanded to the Gathering of the Tribes and helped preserve dozens of languages. The same human-centered approach now powers his fitness tech: a watch and app that read the signals that matter for building muscle, making intensity visible for lifters who train alone, rebuild after trauma, or just want proof their effort counts. We unpack how this tool differs from recovery-focused wearables, why so many people undertrain without realizing it, and how a real research partnership with Wartburg College is shaping validation, age adjustments, and user testing. James shares the pilot plan with the Country Club of Leawood, an unexpected early signal related to migraines, and a product philosophy that favors empowerment over subscriptions. The brand name—AONAR, Gaelic for lone wolf, resilience, and strength—reflects the mindset of showing up when life is heavy and the gym is your refuge. If you’ve ever felt intimidated on the gym floor, you’ll hear practical encouragement and a simple truth: most people are in their own head, not judging you. Come for the story of resilience; stay for the science of training smarter. Subscribe, share this with a friend who lifts, and leave a review to help more people find tools that turn hard seasons into strength. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Healthy Treats, Happier Pets & Giving Back w/ GivePet

What if your dog’s favorite treat also fueled a shelter dog’s second chance? We sat down with Chris and Christy Dennis, the duo behind GivePet [https://givepet.com/], to explore how one small bag can create big, local change. Their promise is simple and powerful: for every purchase, treats go straight to a rescue or shelter chosen by the store you buy from, helping with daily training, socialization, and stress relief when it matters most. We dig into how GivePet [https://givepet.com/] crafts truly human-grade treats using rolled oats, honey, flax oil, mango puree, and applesauce, with many formulas cold pressed to preserve nutrients. They recently upgraded recipes to remove fillers and swap vegetable oil for coconut oil, keeping ingredient lists clean and purposeful. From product names and standout packaging to trusted retail partners, Chris and Christy have built a brand that pet parents recognize on shelves and feel good about supporting. The conversation also looks ahead: expanding into toys, interactive enrichment, and potential supplements for hip and joint or skin and coat health. With distribution across all 50 states and now Canada, plus a new website on the way featuring subscriptions and smarter marketing, Give Pet is poised to grow its mission without losing its local roots. Along the way, we talk about personal wellness, family routines, and why longevity and mental health shape how they run the business and the products they make for our pets. If you care about rescue adoption, clean pet nutrition, and supporting community shelters with every purchase, this story will land right in your heart. Grab the link to givepet.com, check the holiday promo, and treat your pup while helping a shelter dog train for their forever home. If this conversation resonates, follow the show, leave a five-star review, and share it with a friend who loves animals as much as you do. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

How Community Quietly Powers Your Health And Happiness

Toys for Tots Cornhole Tournament: CLICK HERE [https://facebook.com/events/s/toys-for-tots-cornhole-tournam/1476832830094718/] or reach out to me at info@spandexandwine.com or text 913-392-2877 The smallest gestures can transform a day—and your health. A friend who shows up early to cover your class. A circle of women who debate a book, laugh too loud, and hold space when life feels heavy. A cornhole league where strangers become teammates and a Saturday turns into service for Toys for Tots. This is where wellness breathes: in the ordinary moments that make you feel seen, steady, and part of something. We share a whirlwind morning that could have unraveled, saved by a quiet act of kindness that reset the tone. From there, we sink into the joy and honesty of book club—how thoughtful disagreement, shared stories, and a splash of cocktails create emotional fitness you can feel long after the night ends. Then we head to the boards with Midwest Elite Cornhole, exploring how low-pressure movement and playful competition draw people together and add purpose through a local charity fundraiser. Along the way, we connect these stories to the research: social connection supports heart health, brain health, and motivation, while isolation can drain energy and increase risk as much as smoking. If you’ve ever wondered why motivation fades when you go it alone, this conversation offers a practical reset. You’ll hear simple, repeatable ways to build community into your week—learn one name in class, chat before the warmup, say yes to girls’ night, anchor a monthly reading ritual, or join a charity event that mixes fun with meaning. Think of connection as a core habit, not an add-on: it’s preventive care for your mood, your routine, and your long-term health. Ready to turn belonging into a wellness practice? Hit follow, share this episode with someone who needs a nudge, and message us if you’re in the Kansas City area and want details on the Toys for Tots cornhole event. We’d love to meet you there and keep the circle growing. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Pelvic Health, Plain And Simple w/ Lindsey Graham

Your body isn’t a collection of parts, and your pelvic floor isn’t a niche topic. It’s the quiet system that shapes how you lift, run, laugh, sneeze, and recover—especially through pregnancy and postpartum. We sit down with pelvic floor physical therapist Lindsey Graham to unpack the missing education most of us never get, and we turn it into practical steps you can use right away. Lindsey shares her journey from marathon runner to C-section recovery to VBAC advocate, and why “just listen to your body” falls short without a plan. We get specific about breathwork and pressure management—360-degree rib expansion, exhaling on exertion, and how that protects you from prolapse, hernias, and hemorrhoids. We talk identity shifts for athlete moms, ditching all-or-nothing thinking, and building micro-habits that fit real life. You’ll hear how Lindsay assesses beyond the table, watching squats, lifts, and the everyday movements that reveal what the pelvic floor is actually doing. We also bust bathroom myths. Hovering over toilets every time? Not ideal. “Just-in-case” peeing before you leave the house? That can retrain your bladder to sound false alarms. Lindsey breaks down the doorknob phenomenon and walks through simple strategies to retrain urgency with calm, breath, and gradual exposure. And pelvic health isn’t just for postpartum women—it’s for anyone with a pelvis: men navigating prostate changes, athletes with tailbone pain, and people with stubborn back or hip pain that hasn’t responded to standard care. Looking for support that meets you where you are? Lindsey blends mobile visits, in-person care, and virtual coaching to make help accessible. Expect clear progressions, community, and a whole-person lens that includes movement, stress, sleep, and nutrition for bowel health. If you’re ready to feel strong, leak less, and move without fear, this conversation opens the door. Find Lindsey on social media @hormonemethodmama Enjoyed the episode? Follow Spandex and Wine, leave a 5-star review, and share it with a friend who deserves to feel amazing. Your support helps more women find the tools to rebuild with confidence. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com